Blood pressure needs to be high enough to deliver blood to all of your organs. But your organs and arteries can get hurt if the pressure is too high. It's like a watering hose. There needs to be enough pressure to push the water out. But the hose or pipe can burst if it's too high.
Water pressure is too low
Water pressure is too high
Because blood pressure changes all the time. That's why we need to take many measurements. Here's how to track your blood pressure:
When to Measure
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Doctors say to measure in the morning and evening.
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Work different hours each day? Measure when you can.
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Make it easy: Put your blood pressure cuff where you'll see it, like on your kitchen table.
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Make it a habit: Do it the same time as another daily task, like eating breakfast.
How to Measure
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Click here to learn the steps for taking your blood pressure.
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Take two readings, 1-2 minutes apart.
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Sit quietly between readings.
Write It Down
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Write down both numbers (top and bottom) for each reading.
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Write down the date and time.
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You can use a notebook, app, or print out a form.​
Key Points
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These changes may be simple, but they are hard. Be patient!
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Start slow! Make one or two changes at a time. That way you'll be able to stick to them.
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It takes time for these changes to work. Don't give up!
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It's okay if you slip up. Remember, every healthy choice matters!
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Always talk to your doctor about ways you're trying to lower your blood pressure.
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Medicines are important too. They protect and help your body as you make these changes.
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Measure your blood pressure regularly to track your progress.
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Everyone's body is different. What works best for you might be different from others.
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Celebrate small wins! Every healthy choice you make is a step in the right direction.
Best Ways to Lower Blood Pressure
Watch the Salt
Exercise
Drink Less Alcohol
Aim For a Healthy Weight
Eat More Fresh Foods
Skip the Red Meat & Chicken
Cut Down the Sugar
Protect Your Sleep
Tips For a Good Visit
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Bring a list of your current medicines.
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Write down your questions and worries before your visit.
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Consider bringing a family member or friend for support.
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Ask about the best way to contact your doctor with follow-up questions.
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As your doctor to write down instructions for you.
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Make sure you know where to find information on your visit summary (the print out they give you).
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If you don't understand something, it's important to ask questions.
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Tell your doctor if you don't want to do something and why. They should help find other options.
Take Care of Your Medications (If Prescribed)
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Make Healthy Changes
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Talk to a Doctor
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